Thursday, December 8
Always 70 and Sunny
Always 70 and Sunny

45 MOM with a Russian Twist


14 faithful and one FNG posted in the post rain gloom this morning in RVA.  Upon leaving the car, temperatures was a cool 70 degrees…no sun, but it felt that way to me.

The Thang:

Mosey across Cary street to Windsor Way entrance to Windsor Farms.  COP just beyond the bus shelter.  25x Side Straddle Hops, 35x Little Baby Crunches, 15x arm circles forward, 15x arm circles backwards, 10 burpees OYO, 20x Russian Twists.  Line up in two columns, Native American run to the field at Dover Baptist Church (?).  Elevens on the field, two exercise are mountain climbers and Freddy Mercury.  Mosey back towards the school.  Stop at intersection for planks, 15x 3 count Merkins and 15x Russian Twists.  Mosey a few more streets down, stop at intersection for 10 Burpees OYO, 20x Russian Twists.  Mosey back to Mary Munford school, stop at field nearest Cary Street.  Partner up 20 each leg pushes, followed by 10x Stuart Scott Merkins, Repeat 4 times, plank up.  Last exercise is… guessed it, Russian Twists x 15.  Mosey back to shovel flag, COT and out….


Not sure, but heard that Conspiracy was going to Q the workout today.  Since he always arrives at 5:40, YHC took the opportunity to usurp the Q privileges for the day.  Plan was to run off the AO to Windsor Farms so we could lose Conspiracy.  To my dismay, he found us at the first COP. He does indeed have good recon skills.

When we hit the field at the Church the sprinklers were on.  For a quick second I thought about adjusting the workout and doing something else, but decided a little water never hurt anyone.  Luckily for the PAX the sprinkler only covered half the field, so we were able to avoid the active sprinklers.  All seemed good until we got the far end of the filed where the sprinklers had previously been working and got more than a little bit wet on the feet.

Most asked question at end of today’s workout was where is Bleeder.  This is the first time in a very long time that he has missed a workout at Mary Munford.  He is away for a two week vacation in Austria.  At Tuesday’s workout, Bleeder announced that he was going to Austria and Honey Do retorted “Good Day Mate, Shrimp on the Barbie”  Austria, Australia, whatever…Too Funny.

During one of the Burpee OYO sessions YHC, commented that we should try to hit the jump shot on the jump up portion of the burpee.  Wedding singer spent the rest of the session naming slow caucasian ex-professional basketball players that TYA reminded him of.  I will admit that my jumping prowess is lacking, but I was leaving the ground and hitting a vertical jump of at least 4 inches.

Toga is going on a shopping spree today to get himself some new shorts…he had an odd fascination with one of the PAX’s choice of biking shorts for workout attire.  Was Burt Reynolds wearing biking shorts in his famous poster???


Regular run tomorrow, Dogpile and GridIron on Saturday.

Sign up for Q’s slots for next week.

TYA having a party next week at this flip house.  Look for Pre-blast in next day or so.



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  1. THE Yankee Aggressor on

    Gentlmen, pleasure to lead this morning. I had a blast on the workout and really enjoyed the Russian Twists….more of those next time.

  2. Fun times with a roving AO today! Great work by TYA, but I don’t think you could handle me in just bike shorts. Re Burt’s bear rug pic, I think he did that with nothing more than what God gave him. Don’t look at that as pressure for you to do the same at an F3 event.

  3. Thankfully I’ve never seen the Burt pick to which you refer. But did @Wedding Singer mention Kevin McHale?

  4. I heard a Bill Cartwright reference for sure. Pretty sure my abs will seize at some point today. Nice work, TYA!

  5. Nice Q TYA! Tom Coughlin and Bill Belichick would both approve of your uber-punctuality.

  6. Oh and don’t be surprised if the Windsor Farms HOA starts posting guards at the entrances on Thursday mornings.